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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, January 30, 2016

Weight Training Program

Exercisers just starting a weight training program may have questions about which workout method is best – free weights or machines. Both of these forms of strength training have their pros and cons.

Strength Training With Free Weights

Free weights include both dumbbells and barbells. Many veteran exercisers consider free weights to be the "gold standard" of strength training.

In addition, free weights tend to work several muscles at the same time within a given exercise. By contrast, a machine exercise is more likely to isolate one specific muscle.

However, free weights also have drawbacks. When lifting a barbell or dumbbell, the amount of resistance on the muscle remains constant throughout the exercise.

During a joint's range of motion, there are points where the muscle is weaker than at other points. As a result, the amount of overall weight that can be lifted in a free-weight exercise is limited by the muscle's strength at its weakest point.

Also, unlike machines – which guide and restrict the range of the exercise – free weight exercises allow for a free range of movement. Using poor lifting techniques or failing to use a spotter during difficult exercises can lead to both minor and serious injuries.

Strength Training With Machines

Weight machines operate on a system of cables, pulleys, straps, pin-loaded weight stacks and fixed-lever arms. Examples include Nautilus and Cybex machines.

One of the biggest advantages of machines is that they are easier to use. Machines are designed to guide the exerciser through the proper motion. In this sense, machines may be "safer," particularly for beginners, because they are built to encourage proper technique.

Weight machines also vary the resistance throughout the range of motion in the exercise. So, machines eliminate a major drawback of free weights – that the amount of weight lifted is limited by the muscle's weakest point in a joint's range of motion.

However, weight machines also have disadvantages. Some people find their body type is not well-suited to the design of a given machine. They may be too short or too tall to comfortably use that pullover machine as part of their workout.

Also, an improperly maintained machine can lead to snapped cable or other breakdown that results in serious injury.

Which Weight Training Method is Better?

So, which method is better? For beginners, machines are usually the better choice. They are both easier to use than free weights and less likely to result in injury.

After mastering machines, many who pursue more ambitious fitness training goals will want to move on to free weights, which may offer the opportunity for increased strength gains and greater workout flexibility.

However, exercisers who simply want their muscles to get bigger and stronger will find benefits in using either machines or free weights.

As Certified Strength and Conditioning Specialist Jeffrey McBride states, "The important factor is to provide sufficient overload to the muscle by lifting heavy weights." In other words, make sure to lift enough weight to give those muscles a good workout.

Laskowski and others also emphasize that when it comes to strength training, using proper technique is far more important than the choice of method or equipment.

For this reason, it is best to consult a personal trainer or other expert before beginning any weight training program.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.